Free Diet Advice from 3J

Need help with proper diet...
Meal 1- 2 pieces whole wheat with pb
Meal 2 - string cheese or Greek nonfat yogurt
Meal 3 - lean turkey breast or tuna on wheat
Meal 4 - fruit
Meal 5 - high protein dinner with fresh veggies
Workout an hour later every other day with protein shake pep
Or cardio on days in between
I do carpenter work for a living which constantly pushes my limits all day
29 yrs old
5'10
185lbs
15% bf
Goals are 10 % bf and 20-25 lbs added lean muscle mass
Have been on the weights off and on since 19 but the last two years got back into it and trying to make it my lifestyle...
3rd aas cycle
 
What's a good example diet to maintain my gains during PCT which I start 3rd week after last pin in 5 days!

Here are some stats and cycle history.

Height: 6'1"

weight: 196lbs

Age: 27

Bodyfat: -10%

Race: Demi God

1st Cycle:

600mg test E for 10 weeks. pinned at 300mg twice a week.
I used clomid and nolvadex post cycle therapy (pct). Found out I was susceptible to geno on this cycle but luckily my research led me to have nolvadex on hand and I zapped that away immediately! Close call!

2nd cycle:

50mg ed dbol for 4 weeks as a kick start.
500mg weekly test E....

However the test E I got was bunk and this became entirely a dbol cycle(which I luckily got from another source cause it was cheaper). I was trying to run the test E for 12 weeks but stopped at 8 when it became clear I had been ripped off.

3rd cycle:

100mg Anadrol ed for 4 weeks kick start

750mg test e weekly for 14 weeks

400mg deca e weekly for 12 weeks

50mg tbol ed weekly at weeks 11-15

armidex ran throughout weeks 1-14

PCT began a week 17 of the usual clomid nolvadex.
 
male
age 22
weight 161
height: 5ft 10inchs
bf 11%
Goals: to gain muscle maintain or lower bodyfat. and get a nice lean look
Taking testosterone E 500mg a week for a 10 week cycle

Bike to and from work. and average 10 miles a day.
Heavy Lifting, Little to no rest compound weight lifting work supersets pull/push


BMR: 1808

TDEE is: 2998

Water

Example Diet is like today ( total over entire day )

1 Cup Oats
2 Scoops Protein In morning
2lb Ground Turkey 73% 23%
10 Whole Eggs Boiled
55 Whole Almonds No Flavors

Totals 3,628 Cals 80 Carbs 229 Fat 297 Protein
 
Age = 34
Weight = 230
Height = 5'10"
BF = 16%
Goal = 10% and look like a monster!
BMR = 2184
TDEE = 3195
Workout Schedule = 5 times a week. (For 2 weeks)
- Muscle group for 1 hr - 1 hr & 15
(Alternate chest, back, shoulders, bis/tris, legs)
- Cardio for 30 min
(Alternate stair mast, elliptical, swimming)
- Steam Room for 15 minutes

Workout Schedule = Every other day (For 2 weeks)
- 2 minute stations of muscle failure
(Upper body = pull ups, push ups, battle rope, Arnold press, etc.)
(Lower body = power cling, Turkish Get Ups, squats, jump rope, calf raises)
*Alternate upper/lower every other day.
- Cardio for these two weeks (I'm offshore at work), I walk an average of 11 miles everyday doin my job.

Meals: cal/fat/car/pro

Meal #1
2 whole egg omelet w/ onions, bell peppers, ham
1 cup of oatmeal

Meal #2
1 banana or apple

Meal #3
Lean meat (beef, fish, pork)
2 small servings beans & peas

Meal #4
Handful of raw nuts

Meal #5
Lean meat (beef, fish, pork)
2 servings greens & broccoli

PWO meal
Whey Protein Shake

I'm still working on macro numbers. This is a pretty rough estimate. When I started working out and tryin to get healthy, I was 265 and 24% BF. I've made some progress but just need more help and education. I also have cut out carbonated drinks two months ago and I drink a gallon of water per day. Any advice is greatly appreciated.
 
3J would love to see your thoughts

Age: 28
Weight: 220lbs
Height: 69 inches
BF: 15-16%
Goal: Currently on cycle, want to lean up a bit the last 4 weeks and drop my cals a tad to and then bring them back up in post cycle therapy (pct). Essentially I feel like I need a short break from the higher cal intake. Thinking maybe the short break and reduction will make those calories a little more effective in post cycle therapy (pct). Thoughts are welcomed
BMR: 2122
TDEE: 3289

Weight Train hard 5 days a week, with two of those days having a session of HIIT and Steady State. Hitting all body parts 2x per week.

This is what my diet has looked like for the last few weeks....

315p/259c/90f split up throughout the day; roughly 3100cal

calories are generally come from the following foods: asparagus, broccoli, tuna, syntha 6, whey isolate, raw almonds, sweet potatoes, carb powder, tilapia, chicken, salmon, turkey, milk, raisin bran/kashi, eggs, coconut oil, natural peanut butter, almond butter, oats
 
Hello 3J,

I m 28 years old
Wt : 168 lbs
ht : 5.7
Not sure about the body fat so attached my recent pictures.

This is Ralph from India,i've been going through with your posts and clients updates too.
You are doing a tremendous job.
I've just started my cycle with test Prop n tren ace for 10 weeks cycle.
Test Prop 100 mg EOD weeks 1-10
Tren Ace 100 mg EOD weeks 5-10
Clen .40 * 2 each day (2 weeks on - 2 weeks off) 5-10 weeks
For PCT i have Letro in hand n trying to get Caber here in India but its hard to find here.Any suggestions if i don't get caber here what will be the substitute?

Moreover after my first drop of Tesp Prop 100 mg day before m feeling feverish .Is it a bad sign and can i take normal curable medicine in this situation(like crocin).I m down to fever right now. :(
Don't want to skip my workouts this Monday but should i do it in these circumstances.
Little scared of the comments in the Forum so found you are the best person to consult from.
Please help me in this situation as my goal is for a competition held in OCT'13 and need extreme muscularity n cutting.
Also confused with my diet ,Right now my diet as follows :
Meal 1 :
6 egg whites
1 cup oats with peas n capsicum(green veggies)
Meal 2 :
250 grams of chicken breast(boiled with salt)
10-12 almonds
Meal 3:
1 bowl split yellow peas(mung bean)
with brown bread
Meal 4 :
250 grams chicken breast(boiled with salt)
Meal 5 :
5 egg whites
Protein Shake 30 g(low carbs)
Meal 6 :
1 bowl split yellow peas(mung bean)
with brown bread
Before Bed :
100 grams cheese(for casien) n 12 almonds.

I workout in the morning before i start any meal just take 2 bananas in pre workout and protein shake 30 g(low carbs) as post workout.
I really need your guidance.Please help me finding the correct ways in my cycle n diet.

Workout :
Monday : Chest + Abs
Tuesday : Bi's + Tri's
Wednesday : Legs + Abs
Thursday : Shoulders + cardio 30 mins(tredmill)
Friday : Back + Abs
Saturday : Abs + cardio 30 mins (tredmill)View attachment 552501View attachment 552502
 
for those of you who did not go back and read post 1 before posting your info.. please do.. you will be skipped if you do not follow the directions in post 1 of this thread
 
3J said:
for those of you who did not go back and read post 1 before posting your info.. please do.. you will be skipped if you do not follow the directions in post 1 of this thread
Click to expand...

I read it sir and i tried to give all the info required as far as BF is concerned i attached the pix.
 
Alright 3J looking for some help with my diet
29 yrs old
195 lbs
5"10
Workout Schedule is as follows:
M- Chest/Abs
T - Legs/Shoulders
W- Biceps/Triceps/Abs
Th- Back/Legs
F - Chest/Biceps/Abs
Cardio every other day 30 minutes on exercise bike

Macros are as follows:
This is what I ate today and close to what my diet is on a daily basis
7am Meal 1
4 egg whites
20/0/0/280
1 piece wheat bread with 2 Tbsp PB
12/20/16/250
2 Boost High Protein
30/66/12/480

9am Meal 2
Turkey on wheat wrap
12/30/20/300
Oikos Greek Yoguart
17/29/0/190
Water

12pm Meal 3
Grilled chicken breast, baked sweet potato fries, green salad with Italian dressing
58/28/16/460
Water

3pm Meal 4
Tuna on Wheat, Apples n PB
40/20/30/600
Water

6pm Meal 5
Grilled Fish, Asparagus, Pasta-Roni
71/41/6/650
Water

Workout 8Pm

10pm Meal 6
PWO Shake
50/13/6/310

I used the BMR Formula for high bf%..18%
TDEE- 3686

3rd AAS Cycle
Weeks 1 and 2
Sustanon 350 1cc E3D
Weeks 3-12
Test E 250 & EQ 350 1 cc of each E3D
Week 13
Sustanon 350 1cc E3D
PCT
Nolvadex and Clomid
Arimidex 0.25 Eod

Daily Vitamins Include:
B12-1000mg
C- 1000mg
Fish Oil- 1200mg
Mens One a Day
Thinking bout trying the green tea, chromium, and synephrine to possibly speed up my metabolism and help with insulin levels as suggested by someone who I told about my diet. I am also considering some Clen...if I go that route should I mix it in with my cycle 2 weeks on 2 weeks off or wait till after? If after during or after PCT?

Also I do carpenter work for a living which is very physical, keeps my cardio in check, constantly lifting heavy stuff all day and constantly pushing my limits on a daily basis.

Looking forward to some advice and help with my diet. 4 weeks into my cycle and gained 10 lbs since I started but always seem to have a hard time losing the weight I want to get off to go with the muscle added. Thanks for your time as you seem to be quite a busy man.
 
3J help...here's the info requested to get your advice on my diet

Alright 3J looking for some help with my diet
29 yrs old
195 lbs
5"10
Workout Schedule is as follows:
M- Chest/Abs
T - Legs/Shoulders
W- Biceps/Triceps/Abs
Th- Back/Legs
F - Chest/Biceps/Abs
Cardio every other day 30 minutes on exercise bike

Macros are as follows:
This is what I ate today and close to what my diet is on a daily basis
7am Meal 1
4 egg whites
20/0/0/280
1 piece wheat bread with 2 Tbsp PB
12/20/16/250
2 Boost High Protein
30/66/12/480

9am Meal 2
Turkey on wheat wrap
12/30/20/300
Oikos Greek Yoguart
17/29/0/190
Water

12pm Meal 3
Grilled chicken breast, baked sweet potato fries, green salad with Italian dressing
58/28/16/460
Water

3pm Meal 4
Tuna on Wheat, Apples n PB
40/20/30/600
Water

6pm Meal 5
Grilled Fish, Asparagus, Pasta-Roni
71/41/6/650
Water

Workout 8Pm

10pm Meal 6
PWO Shake
50/13/6/310

I used the BMR Formula for high bf%..18%
TDEE- 3686

3rd AAS Cycle
Weeks 1 and 2
Sustanon 350 1cc E3D
Weeks 3-12
Test E 250 & EQ 350 1 cc of each E3D
Week 13
Sustanon 350 1cc E3D
PCT
Nolvadex and Clomid
Arimidex 0.25 Eod

Daily Vitamins Include:
B12-1000mg
C- 1000mg
Fish Oil- 1200mg
Mens One a Day
Thinking bout trying the green tea, chromium, and synephrine to possibly speed up my metabolism and help with insulin levels as suggested by someone who I told about my diet. I am also considering some Clen...if I go that route should I mix it in with my cycle 2 weeks on 2 weeks off or wait till after? If after during or after PCT?

Also I do carpenter work for a living which is very physical, keeps my cardio in check, constantly lifting heavy stuff all day and constantly pushing my limits on a daily basis.

Looking forward to some advice and help with my diet. 4 weeks into my cycle and gained 10 lbs since I started but always seem to have a hard time losing the weight I want to get off to go with the muscle added. Thanks for your time as you seem to be quite a busy man.
 
whey shake? is that post workout?? protein bar?? replace it with real food.. food is king! focus your carbs to bfast pre and post workout.. that would be best!
sethz71 said:
Age: 29
Weight: 204
Heigt: 6'1
BF: ~20%
BMR: 1907.48
TDEE: 2956.59

Goals: I have some stubborn belly fat (I'm skinny fat lol) so I'm trying
to shred some fat before starting bulking correctly. This may not be the
best practice so any advice on workout plan would be appreciated. Ideally,
I would like to cut to about 190 then start a clean bulk from there. All
my bad weight is in my stomach and love handles.




45mins fasted cardio treadmill walking 4.0mph incline Monday-Friday


Meal1 cal/fat/carb/pro
6oz Chicken breast w/o skin 165/3/0/36
2 Large Eggs 140/9/2/12
1 Piece Whole Wheat Toast 128/3/24/4

Meal2 cal/fat/carb/pro
1oz Almonds 160/14/6/6
4 Slices Deli Turkey 120/2/5/20

Meal3 cal/fat/carb/pro
Whey Shake 240/1.5/12/45

Meal4 cal/fat/carb/pro
1 Cup Brown Rice 190/3/39/5
1 cup Green Beans 45/0/7.5/1.5
Tuna 80/0.5/0/18


Meal5 cal/fat/carb/pro
Protein Bar 400/15/36/30

Meal6 cal/fat/carb/pro
6oz Salmon 250/10/0/37
3/4 cup broccoli 30/0/6/1


Total Calories: 1948
Total Fat: 61
Total Carbs: 137.5
Total Protein: 215.5
Click to expand...
 
whey shake? is that post workout?? protein bar?? replace it with real food.. food is king! focus your carbs to bfast pre and post workout.. that would be best!
sethz71 said:
Age: 29
Weight: 204
Heigt: 6'1
BF: ~20%
BMR: 1907.48
TDEE: 2956.59

Goals: I have some stubborn belly fat (I'm skinny fat lol) so I'm trying
to shred some fat before starting bulking correctly. This may not be the
best practice so any advice on workout plan would be appreciated. Ideally,
I would like to cut to about 190 then start a clean bulk from there. All
my bad weight is in my stomach and love handles.




45mins fasted cardio treadmill walking 4.0mph incline Monday-Friday


Meal1 cal/fat/carb/pro
6oz Chicken breast w/o skin 165/3/0/36
2 Large Eggs 140/9/2/12
1 Piece Whole Wheat Toast 128/3/24/4

Meal2 cal/fat/carb/pro
1oz Almonds 160/14/6/6
4 Slices Deli Turkey 120/2/5/20

Meal3 cal/fat/carb/pro
Whey Shake 240/1.5/12/45

Meal4 cal/fat/carb/pro
1 Cup Brown Rice 190/3/39/5
1 cup Green Beans 45/0/7.5/1.5
Tuna 80/0.5/0/18


Meal5 cal/fat/carb/pro
Protein Bar 400/15/36/30

Meal6 cal/fat/carb/pro
6oz Salmon 250/10/0/37
3/4 cup broccoli 30/0/6/1


Total Calories: 1948
Total Fat: 61
Total Carbs: 137.5
Total Protein: 215.5
Click to expand...
 
pick a philosophy and follow it.. im a fan of carb cycling myself
mrricco2012 said:
Do you recommend doing a ketosis diet 3j? If so which kind? I've done the standard keto earlier this year for 3 months, with every 2 weeks refeed for 2 days. This time around im thinking of doing keto again, or maybe just carb cycling. Just trying to lose some fat, while maintaining muscle. Im planning ahead, I still have 3 months before cutting begins hah.
Click to expand...
 
where is the meal timing??
Aznmonky said:
male
age 22
weight 161
height: 5ft 10inchs
bf 11%
Goals: to gain muscle maintain or lower bodyfat. and get a nice lean look
Taking testosterone E 500mg a week for a 10 week cycle

Bike to and from work. and average 10 miles a day.
Heavy Lifting, Little to no rest compound weight lifting work supersets pull/push


BMR: 1808

TDEE is: 2998

Water

Example Diet is like today ( total over entire day )

1 Cup Oats
2 Scoops Protein In morning
2lb Ground Turkey 73% 23%
10 Whole Eggs Boiled
55 Whole Almonds No Flavors

Totals 3,628 Cals 80 Carbs 229 Fat 297 Protein
Click to expand...
 
Tiger44 said:
Age = 34
Weight = 230
Height = 5'10"
BF = 16%
Goal = 10% and look like a monster!
BMR = 2184
TDEE = 3195
Workout Schedule = 5 times a week. (For 2 weeks)
- Muscle group for 1 hr - 1 hr & 15
(Alternate chest, back, shoulders, bis/tris, legs)
- Cardio for 30 min
(Alternate stair mast, elliptical, swimming)
- Steam Room for 15 minutes

Workout Schedule = Every other day (For 2 weeks)
- 2 minute stations of muscle failure
(Upper body = pull ups, push ups, battle rope, Arnold press, etc.)
(Lower body = power cling, Turkish Get Ups, squats, jump rope, calf raises)
*Alternate upper/lower every other day.
- Cardio for these two weeks (I'm offshore at work), I walk an average of 11 miles everyday doin my job.

Meals: cal/fat/car/pro

Meal #1
2 whole egg omelet w/ onions, bell peppers, ham
1 cup of oatmeal

Meal #2
1 banana or apple

Meal #3
Lean meat (beef, fish, pork)
2 small servings beans & peas

Meal #4
Handful of raw nuts

Meal #5
Lean meat (beef, fish, pork)
2 servings greens & broccoli

PWO meal
Whey Protein Shake

I'm still working on macro numbers. This is a pretty rough estimate. When I started working out and tryin to get healthy, I was 265 and 24% BF. I've made some progress but just need more help and education. I also have cut out carbonated drinks two months ago and I drink a gallon of water per day. Any advice is greatly appreciated.
Click to expand...
you didn't post a diet.. you posted a vague set up... you need to post a diet with details.. please go back and read post one..

if you want to bulk or cut my sample diet in post one should work for you based on your stats
 
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